Have you been doing Romanian Deadlifts and glute kicks for ages and still can't see any lifting or height increase on your glute shelf? Try this body part routine for 4 weeks and you might ignite new growth.

Remember to use appropriate load and focus on the form, not just 'lift' with whatever power you got!

This is the famous trouble spot for most women and I want to share a great workout routine I built for my team of VIP clients who are competing in bikini and really want to build lean muscle in the glute and upper hamstring area.

The workout plan features 3 exercises and the sets, reps and rest intervals I suggest here provides an excellent routine for you who want to challenge your muscles with a new fresh combination.

Try the workout and let me know what you think!

https://seizethetrainingday.com/programs/glute-blast-superset-workout-routine-glute-hamstring-tie-in-focus

HELLO, SUPERSTARS!

We are now in the LAST 10 DAYS of 4-21 DAY MUSCLE.

I love hearing from you when you check in with me on WhatsApp, and I’m proud of you for completing your workouts. We only have a few more to go.

FINISH WHAT YOU STARTED.

And remember: when this program ends, we’re not done. We’ll have a new program coming up so we can keep progressing.

In the meantime, I have a few things for you.

GLUTE TRAINING

I’m inviting you to check out my current glute routine with exercises I’m doing myself right now. Try it and let me know how you do.

FIGHTERDIET MEAL PLAN DROP

I’m also giving all of you an exclusive preview of what’s coming in my Fighterdiet Daily Bread Practice.

I’m dropping ONE of the new meal plans to keep you inspired and excited about healthy eating while getting lean.

It will be available for THREE DAYS ONLY:

FRIDAY
SATURDAY
SUNDAY

Come back here during the download window and grab your copy.

And if you have friends who would enjoy training, nutrition and accountability with us, thank you for sharing Seize the Training Day with them on Facebook, Instagram or LinkedIn.

NOW YOUR SUNDAY CHECK-IN:

What is your goal for these final 10 days?

Mine is to keep working on my comeback to squats as I continue rebuilding my hamstring, keep working on my thumb strength, and stay accountable to getting leaner—because I intend to enjoy some extra feasting during the upcoming holiday season.

Your turn.

What are YOU going to complete in the next 10 days?

Let’s finish strong.

Seize the Training Day!❤️❤️❤️

THE MOMENT YOU DON’T WANT TO HEAR FROM YOUR COACH IS PROBABLY THE MOMENT YOU NEED YOUR COACH THE MOST.

Today I’m grateful for every client who keeps checking in, working on personal growth, and developing the mindset it takes to pursue what they want.

When we first start working together, you’re excited. You can’t wait for my message or our call. I lift you up. You feel motivated. Invincible.

Then it becomes the work.

And that’s where it gets uncomfortable.

Suddenly, the message you used to rush to hear is the one you don’t really want to open.

I know why.

You’re scared of what I’m going to say — even though I’m just checking in.

Because hearing from me reminds you of what you told me you wanted, and you know you’re not showing up the way you hoped you would.

And I know my clients.

You’re high achievers. You’re used to figuring things out yourself. So your instinct is to fix it first and come back to me when you’re doing well again.

But that’s not why you hired a coach.

YOU DIDN’T HIRE ME TO IMPRESS ME.

You don’t need my help with what you already do well.

You hired me to help you where you’re NOT showing up for yourself.

So don’t think, “I’ll get myself back on track and THEN I’ll check in.”

That’s exactly when you check in.

Don’t skip the call because you had a bad week.

Don’t disappear because you’re disappointed.

Don’t wait until you have good news for me.

SHOW UP.

Because you’re not really avoiding me.

You’re avoiding having to face yourself.

I coach patterns. And when I’ve worked with you long enough, I recognize yours. I know when you start pulling away.

One good week doesn’t change a pattern. The work is learning to respond differently when life gets stressful, motivation disappears, and you want to retreat.

So today, ask yourself:

HOW DO I WANT TO FEEL ABOUT MYSELF WHEN I WAKE UP TOMORROW?

Then live today accordingly.

All my love to my clients who keep showing up — especially when they don’t feel like it. ❤️🦅

Chips, Cheese ballz, Nuts & Snacks | Comparing calories, bag sizes and making a plan

Happy Sunday!

This is my current wellness routine I do after my 4 hours long forest walks.

Yesterday 2 hours into it I started to get complaints from my front thighs and that typical pinching from the hip flexors.

Stretching does not help resolve that stiffness, I have to mobilize with self-massage first and then stretch it out!

When I create meal plans for clients who love bread I go grocery shopping and share about how I think.

Ciabatta, bagels, sourdough, toast bread, pumpernickel, buns. I show you how I make a choice based on the function of the bread eating experience.

There are two kinds of bread eaters: the ones who treat it like it's a given daily food and it's always been that way. And the ones who wish that was the way. Ha, just kidding.

Moral of the story: know what your goal is and if bread isn't helping you get there, then revise your approach and make bread fit your daily eating routine.

Here's more info about the bread challenge!

How do I want to feel on Monday?

The choice I make today affects how I’m going to feel about myself and my progress later.

This isn’t about always being in the mood or never changing your plans. It’s about being honest with yourself about what you said you wanted — and whether your actions are taking you there.

Try it with me.

Make the commitment.
Make yourself accountable.
Then when Friday comes, remember how you want to feel on Monday.

Come grocery shopping with me! This is what I do with my clients: we walk the aisles together and create simple meals for health and fun

The Breads & Buns Aisle: let's talk a walk into the jungle of baked goods and check what's nutritious and what's junk!

In this K.I.S.S grocery shopping session I go over sourdough bread, soft sponge like bread, whole grain buns and everything in between.

It's easy to fall for marketing claims and forget to double check what it means.

I compare various breads from the store to pick out the best options for you.

Welcome to FIGHTERDIET LIFE. I KEEP IT SUPER SIMPLE.

I love to eat. I love to eat big. And I love to stay lean!

This is where I share my simple tips for home cooking, making satisfying, nutritious meals and simplifying your daily diet so you can get lean, stay lean and make it sustainable for life.

This isn’t Bon Appétit food magazine. This is real, down-to-earth food — simple recipes, homemade specials and delicious concoctions I love to make and eat.

Eating and training are the daily highlights of my fitness life — and I share them with you.

https://seizethetrainingday.com/categories/fighterdiet-kiss